Create a Healthier Plate

The start of a new year is a great time to adopt some healthier eating habits, and it’s not as hard as you might think. Filling up on fresh, nutrition-packed foods is easy when armed with the right recipes. Try these yummy dishes, and find more ideas on jenniferkornegay.com.

BREAKFAST

Start the day with the vitamins you need and the tastes you crave.

Honeyed Bananas

3 not-too-ripe bananas, sliced into thin rounds

½ cup honey

Pinch of cinnamon

2 tablespoons vegetable oil

Plain or vanilla zero-fat Greek yogurt

Add the oil to a non-stick skillet and place on medium high heat. “Fry” the banana slices in the oil until they brown a bit on each side. Add ¼ cup honey and cinnamon, reduce heat and cook 1 to 2 minutes more. Serve on top of Greek yogurt and drizzle with remaining honey.

LUNCH

Simple to make and satisfying to eat, this salad will keep you going strong all afternoon.

Black Bean Salad

2 cans black beans, rinsed and drained

1 small red onion, diced fine

1 small tomato, chopped

1 teaspoon jalapeno, chopped fine

1 tablespoon chopped fresh cilantro, basil or parsley

4 to 6 ounces goat cheese, crumbled

¼ cup olive oil

½ cup red wine vinegar

1 tablespoon sugar

Pinch of salt

Combine the beans, veggies and cheese in a large bowl. Whisk together the oil, vinegar, sugar and salt and add to the bowl. Toss to combine. Eat as is or spoon into a whole-wheat pita with a bit of shredded lettuce.

SNACK

Pop two or three of these sweet, chewy bites for the perfect pick-me-up.

Easy Energy Bites

1 cup oats

½ cup raisins

½ cup ground flax seed

½ cup natural peanut butter or almond butter

½ cup honey

1 teaspoon vanilla extract

Mix all ingredients together and use your hands to form into small balls. Store in a sealed container in the fridge for up to a week.

DINNER

This salad is full of refreshing flavors and healthy ingredients.

Asian Chicken Salad

Three scallions, thinly sliced

1½ cups roasted chicken, shredded

½ cup shredded carrots

2 tablespoons hot or sweet pepper, finely diced

¼ cup peanuts, chopped

1/2 a small head of Napa cabbage chopped fine

2 cups butter or romaine lettuce (optional)

½ cup Sesame-Ginger Dressing (recipe below)

Mix everything except the lettuce and let chill in the fridge for about 30 minutes. Serve over a bed of lettuce doused in additional dressing if desired.

Ginger-Sesame Dressing

⅔ cup rice vinegar

1 cup vegetable oil

2 tablespoon sesame oil

½ teaspoon ground ginger

½ teaspoon red pepper flakes

4 cloves garlic, pressed

2 tablespoons soy sauce

½ cup sugar

4 tablespoons sesame seeds

Put all ingredients in a jar. Shake to combine and keep in the fridge for up to two weeks.